Vegetables Tubers & Starchy 🇬🇧 CoFID 2021 · 13-398
✦ Starchy energy ✦ Potassium source ✦ Vitamin C ✦ Vitamin B6

Yam is a large starchy tropical tuber, distinct from sweet potato, supplying carbohydrate energy, fibre, potassium, vitamin B6, manganese, and vitamin C. Some varieties have purple flesh rich in anthocyanin pigments.

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Preparation note

Baking with skin on concentrates flavour and preserves potassium and vitamin C.

Sources: CoFID 2021

Macronutrients per 100g

651
kJ
Energy
2.10
g
Protein
37.5
g
Carbs
1.70
g
Fibre
0.40
g
Fat
0.90
g
Sugars
0.10
g
Saturates
0.01
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 510 mg 26%
Phosphorus 36.0 mg 5%
Magnesium 20.0 mg 5%
Calcium 20.0 mg 3%
Chloride 13.0 mg 2%
Folate 7.00 µg 4%
Vitamin C 5.00 mg 6%
Iron 0.900 mg 6%
Zinc 0.400 mg 4%
Pantothenic Acid (B5) 0.380 mg 6%
Niacin (B3) 0.200 mg 1%
Thiamin (B1) 0.170 mg 15%
Vitamin B6 0.150 mg 11%
Manganese 0.100 mg 5%
Riboflavin (B2) 0.010 mg 1%
Copper 0.010 mg 1%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.100 g —
Sucrose 0.500 g —
Glucose (dextrose) 0.300 g —
Fructose 0.100 g —
Cholesterol 0.000 mg —
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.